The Holiday Season Can Be a Nightmare for Those with Misophonia.
One young woman anticipates spending time with her loved ones over the holidays, but says one of the only ways she'll manage to get through it is by using her noise-cancelling devices - particularly at Christmas dinner.
For the 23-year-old, this time of year often feels like a especially challenging season as the sounds of other people chewing, sipping loudly and sniffling trigger profound anxiety.
"There's this wave of sudden panic, my entire being will just tense up and it feels like I'm in danger, and I need to manage these sounds."
She has lived with sound sensitivity since she was 16 and for her that causes the festive season "deeply taxing".
Misophonia is a reduced tolerance to certain sounds, especially noises produced by individuals.
It's surprisingly common across the population. Researchers found almost one in five people experience it.
Typically it's sounds connected to mouth, throat or facial movements that trigger a reaction, along with examples such as crunching, heavy breathing, and foot tapping.
'Anxiety Inducing'
Lottie says: "There are so many different triggering sounds at the holidays and that can be stressful and make you fear it.
"Those close to me are understanding, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a constant struggle of enduring my distress to make sure the event goes smoothly."
So it's obvious why the supposedly joyous time of the year can quickly turn into a living nightmare for those with the condition.
Sounds that may appear innocuous, like someone drinking champagne, rustling a roll of wrapping paper, or tucking into a Christmas dinner can cause a powerful reaction that can even result in them withdrawing from gatherings.
She, a 21-year-old student, who has experienced sound sensitivity from childhood, states her strategy is to listen to music to manage the meal. Usually, she would usually isolate herself in a separate space to minimize triggering sounds.
She explains her sensitivity is more intense around people she's closest to, so the holidays is always "difficult".
"People assume you to spend time with loved ones, and I desire to, but it's draining.
"I feel as if this intense irritation takes hold, which can feel awkward, or I'll feel anxious and immediately start crying and then fight-or-flight will take over.
"To others it appears as if I'm being unreasonable and dramatic, but it's tough to describe without firsthand experience."
Three Ways to Cope
If you suffer then there are some different techniques you can attempt to manage the situation, based on advice from experts.
- Imagine a Different Scenario: Mental imagery is key. Work on connecting the specific noise affecting you with something completely different. As an illustration, try to picture someone's slurping is just a sink draining water. By doing this is to help your brain learn that the sound affecting you poses no threat.
- Try a Competition: Introduce playfulness and turn the annoying sound into a competition with the person. For example, if someone is eating noisily have a go at mimicking the sound. By joining in, instead of feeling like the sound is unwanted, you become an willing part. And the competition element should help shift your attention and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to create a little story about why the person creating the sound is doing it. So if someone was making a nasal sound, maybe they are not in good health or maybe they're upset. By doing this is changing the meaning of the sound. Although the sound remains identical, your understanding of it moves from being annoying, to feeling a little more neutral towards it.
